3 Round Rower

Jun 14th, 2021

Category: Uncategorized

3 Round Rower

Carly

Primarily Indoors
Warm-up
500M Row
10 Strict Press
10 Scap Pull Ups
10 Med Ball Front Squat with Press Out in Bottom

250M Row
10 Push-Press
10 Hand Turn Overs On Pull-Up Bar
10 Wall Ball

Strength
E2MOM12
Push-press
3 Reps

WOD
3Rounds
500m Row
7 Shoulder to Overhead 155|105
20 Wall Balls 20|14
15 Chest to Bar Pull-ups

Level 3- 135|95
Level 2 – 115|75, Chin Over Bar
Level 1 – 95|65, 400m Row, 15 Wall Balls, 10 Chin over Bar

7pm version – Barry’s Last WOD
3 Rounds
500m Row
14 HSPU
10 Wall Balls 20|14
10 Burpees
7 Bar Muscle Ups

Extra Work
EMOM10
Odd – 3 SandBag Over the Shoulder + 50ft Hug Carry
Even – 25ft HS walk + 20 Shoulder taps*

*Bonus points if you are able to HSWalk into the wall for your shoulder taps